Martina Slajerova - Keto Simple: Over 100 Delicious Low-Carb Meals That Are Easy on Time, Budget, and Effort
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- Book:Keto Simple: Over 100 Delicious Low-Carb Meals That Are Easy on Time, Budget, and Effort
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Keto has become the hottest health-supportive diet around. However, even the most committed keto follower doesnt always have the time and inclination to cook for 90 minutes or the budget-bandwidth for 14-ingredient dinners. With Keto Simple, you can live your keto lifestyle without it becoming expensive, complicated, or all-consuming. Along with simply amazing recipes, find meal-prepping, planning, and shopping strategies that save you time and money.
Whether you are looking for a quick recipe to throw in your office lunchbox or how to build out leftovers and simple base recipes into tomorrows menu, Keto Simple has you covered.
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The solution to this madness is simple: Find a way to eat to livenot the other way around.
Dieters can eat to satiety and easily maintain a healthy weight. A low-carb diet is the first step toward a healthier youbut its not the ultimate fix. Im no stranger to dieting and I know that healthy eating can be really challenging. Weve all been there: You start following a low-carb diet. You feel great and motivated. You lose weight.
But you soon reach a weight loss plateau and suddenly your low-carb eating feels too overwhelming. You fail, and you are back to square one. Thats why its time to change the way you think about low-carb eating. Whats my secret? Keeping my diet simple. For me, low-carb is not a diet, its a lifestyle. I have followed a healthy low-carb diet since 2011 and I dont even think about it anymore because thats just the way I eat.
We spend too much time trying to figure out how to make our diet perfect. The truth is that no matter what dietary approach you follow, it wont work if you strive for perfection. The answer is KEEP IT SIMPLE. What does it mean? Following keto is about more than just counting macros. Its about adopting a healthier lifestyle. Focus on your main goal (e.g., I want to stabilize my blood sugar, lose weight, etc.) and dont beat yourself up for details such as when you went a bit over your daily carb limit. Instead of punishing yourself, reward yourself for the positive steps youve taken, learn from your mistakes, and use them to your benefit.
There is no one dietary approach that fits all. Different activity levels, health conditions, gender, age, and lifestyle all play a significant role. Simply put, you have to find what works best for you and your specific needs. I hope my book will help you on your keto journey.
When shopping on a budget, opt for antibiotic- and hormone-free sources, buy meat in bulk, and buy locally. Organ meats are an excellent source of protein, vitamins, and minerals. Be sure to watch out for hidden carbs in processed meats. Wild-caught fish and organic farmed fish. You can find your best choices at seafoodwatch.org. Dairy. Full-fat yogurt, hard cheese, soft cheese, cream, and butter are healthy options for those who can tolerate dairy. Oils and fats. Look for pastured lard, grass-fed beef tallow, chicken fat, duck fat, goose fat, ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil.
Butter is ideal for finishing meals or for light cooking. Extra-virgin olive oil, avocado oil, almond oil, and macadamia oil are best for cold use, stir-fries, finishing meals, or after cooking. Nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, and pumpkin seed oil are only suitable for cold use. Nuts and seeds. Include some of these in your diet: macadamia nuts, pecans, almonds, walnuts, hazelnuts, pine nuts, Brazil nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds. Nut and seed butters, coconut, and cacao butter are also good choices. Dark, leafy greens. Include a variety of greens in your diet, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens. Low-carb vegetables. Choose cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms. Low-carb fruits. Keto-friendly fruits include raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, coconut, and avocado. Minimally processed fermented soy products. Tempeh, natto, and tamari can be included. Minimally processed fermented soy products. Tempeh, natto, and tamari can be included.
When should you buy organic? Simple! If its on the Dirty Dozen list (www.ewg.org), always buy organic.
Look for quality protein powder (additive- and sugar-free, no more than 5 grams of carbs per 100 grams), gelatin powder, and collagen powder. And dont forget that there are plenty of keto-friendly baking ingredients available.
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